GLP-1 Fitness

  • GLP-1 Fitness

    The Ultimate GLP-1 Workout Guide: Move Smarter, Not Harder

    GLP-1 WORKOUT GUIDE

    When you’re on a GLP-1, workouts hit differently – literally. Your energy might dip, your appetite’s all over the place, and let’s be honest… dragging yourself to a HIIT class when you’re nauseous? Not happening. But here’s the good news: You can build strength, burn fat, and feel amazing without destroying your energy or pushing past your limits with this GLP-1 workout guide.

    Whether you’re plus-size, post-baby, perimenopausal, or just plain tired, this GLP-1-friendly workout series has your back.

    From beginner-friendly workout plans to muscle-protecting nutrition strategies, this guide brings together everything you need to move with more purpose, confidence, and results.

    Let’s get into it.

    Table of Contents

    1. GLP-1 Workout Guide & Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    If you’ve been avoiding exercise because everything feels too intense, too awkward, or too much, this one’s for you.

    This post gives you a realistic, empowering GLP-1 workout plan that actually meets you where you’re at, no gym, no complicated moves, no toxic fitness culture vibes.

    You’ll learn:

    • A full weekly workout plan designed for plus-size and low-energy days
    • How to build consistency with short, doable sessions
    • Why starting small leads to bigger, better results

    Go to Post: GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    a woman in a brown bikini doing a handstand

    2. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    Not all workouts are created equal, especially when your body’s in fat-loss mode and your hunger is on pause.

    This post helps you train smart so you can lose fat without losing muscle. It’s your science-backed guide to combining cardio, strength, and recovery for maximum benefit on GLP-1s.

    You’ll learn:

    • Why muscle retention matters (hint: metabolism, body shape, and strength)
    • Which workouts to prioritise (and what to skip)
    • How to balance your plan with your body’s signals

    Go to Post: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    3. Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    Cardio doesn’t have to mean gasping on a treadmill or bouncing around in your living room. If you’re tired, bloated, or just not feeling it, low-impact is your new best mate.

    This post breaks down the best fat-burning workouts that are joint-friendly, mood-boosting, and perfect for GLP-1 users.

    You’ll learn:

    • Why low-impact cardio is ideal for weight loss without energy crashes
    • Examples of workouts that actually feel good
    • How to make walking, swimming, and dancing work harder for you

    Go to Post: Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    4. GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms

    If you’re losing weight but feeling “softer” instead of stronger, this post is your wake-up call.

    Muscle is the magic when it comes to shaping your body, revving your metabolism, and supporting long-term results.

    This GLP-1 workout guide walks you through a beginner-friendly strength workout strategy tailored to your journey.

    You’ll learn:

    • How strength training protects your muscle while burning fat
    • What equipment you need (spoiler: just dumbbells or your body)
    • Easy compound exercises that hit major muscles efficiently

    Go to Post: GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms

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    GLP-1 WORKOUT GUIDE

    5. GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    Ever finished a workout feeling worse than when you started? Recovery isn’t a luxury, it’s the secret weapon of every successful fitness plan.

    This post covers exactly how to recover smarter, reduce burnout, and feel more energised for your next session.

    You’ll learn:

    • Why recovery is even more important when you’re on a GLP-1
    • Smart strategies to support energy, muscle repair, and motivation
    • Supplements, food, and rest tips to recharge your body

    Go to Post: GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    woman in black tank top and black leggings lying on black floor

    6. Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You

    If “cardio” makes you think of sweat-drenched regret, we’re rewriting the script. This post is all about finding your sweet spot, burning fat without feeling flat.

    Perfect for GLP-1 users who want results without collapse.

    You’ll learn:

    • The best types of cardio that actually work with your body, not against it
    • How to build a weekly workout schedule that supports fat loss
    • Why shorter, smarter sessions lead to better results

    Go to Post: Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You

    7. GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    You can’t out-train poor fuelling, especially on a GLP-1.

    This guide takes the guesswork out of what to eat before and after workouts so your body has the energy it needs to perform, recover, and thrive.

    Whether you’re lifting weights, walking the dog, or smashing a HIIT session, this post has you covered.

    You’ll learn:

    • Easy pre and post-workout meal ideas that won’t trigger nausea
    • How to balance protein, carbs, and fats for optimal results
    • The best GLP-1 tips for maintaining body energy and recovery

    Go to Post: GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Ready to Get Moving?

    You don’t need brutal workouts, calorie panic, or gym guilt to transform your body.

    You need smart strategy, kind consistency, and a bit of cheeky encouragement.

    This GLP-1 workout guide gives you everything you need to make your journey actually work, for you.

    Next Steps

    “The only bad workout is the one you didn’t do.”

    📌 Pin this for later! ⬇

    GLP-1 WORKOUT GUIDE
  • GLP-1 Fitness

    GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    Post-Workout Nutrition

    Let’s be honest, trying to eat before or after a workout on GLP-1 meds can feel like trying to solve a Rubik’s cube blindfolded. You know you need protein, energy, and something to support your workout… but your stomach’s like, “lol, no thanks.”

    And yet, skipping your fuel altogether? That’s a fast track to low energy, sore muscles, and plateaus you don’t deserve.

    This post is here to help you get smart (not stuffed) about your GLP-1 pre and post-workout nutrition. You’ll learn what to eat, when to eat it, and how to get those results without force-feeding yourself or sabotaging your progress.

    From balanced meals and quick bites to protein-packed options that don’t make you queas, we’re covering it all.

    Because yes, you can feel energised, build muscle, and burn fat on a GLP-1. You just need to tweak the timing, the texture, and the expectations.

    Ready to fuel like the badass you are?

    Let’s dig into the tips that make your GLP-1 workout plan actually work.

    Table of Contents

    Why Pre and Post-Workout Nutrition Matters on GLP-1s

    When your appetite’s in the bin but your goals are sky-high, what you eat (and don’t eat) around workouts really matters.

    Without proper pre and post-workout nutrition, you risk losing muscle, feeling completely wiped, and struggling through your sessions.

    GLP-1 meds often suppress hunger or cause nausea, two major curveballs when you’re trying to fuel a fat loss workout or power through a strength workout.

    That’s why planning ahead matters: balanced meals, small bites, and nutrient-dense options can help you protect muscle and support recovery.

    If you’re already lifting weights or doing resistance workouts, proper fuel helps you avoid stalling your muscle gain timeline.

    If your focus is fat loss, eating right pre- and post-workout helps regulate blood sugar, improve body energy, and boost your results.

    And if you’ve been googling “how many reps to build muscle” or “why am I so sore after a glp1 workout?”, nutrition is a huge part of the answer.

    Need a workout to match your fuel game? Check out Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention for a beginner-friendly, metabolism-boosting plan.

    cauliflower with green vegetable

    Timing: When to Eat Before and After a GLP-1 Workout

    The sweet spot for eating before a workout is usually 60–90 minutes beforehand, if your appetite allows.

    For some GLP-1 users, that’s a proper mini-meal. For others, it might just be a smoothie or yoghurt pot.

    Post-workout, aim to eat within 30-60 minutes. That’s when your muscles are primed to soak up nutrients, especially protein.

    Even if you don’t feel hungry, a shake or light bite can make all the difference.

    Top GLP-1 Tips:

    • Keep pre-workout food light and easy to digest.
    • Don’t skip post-workout meals, even a few bites help.
    • Plan your daily routine so you’re not rushing or skipping meals.

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    Post-Workout Nutrition

    What to Eat Before a Workout (Even If Appetite Is Low)

    This isn’t the time to pile on heavy meals. The goal? Give your body energy to move without triggering nausea.

    Try these easy workouts fuel options:

    • Banana with a spoon of peanut butter
    • Half a protein shake with almond milk
    • Greek yoghurt with berries
    • Oats blended with protein powder + ice

    These support natural hormones, stabilise your blood sugar, and help your body tap into fat-burning workout mode, without feeling heavy or sick.

    Need help building upper-body strength too? Don’t miss GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms for workouts that match your energy and muscle goals.

    Post-Workout Nutrition

    What to Eat After a Workout for Recovery

    Post-workout fuel is all about recovery.

    Think of it like plugging your phone into charge after it hits 5%, except your body’s the phone, and protein is the charger.

    Go for:

    • A full protein shake (with or without carbs depending on your goals)
    • Chicken and rice bowl
    • Cottage cheese + fruit
    • Scrambled eggs on sourdough

    This is where your glp1 meal plan, muscle building workouts, and overall workout results really come together.

    You’re helping your body rebuild, so don’t skip it, even if it’s just a few mouthfuls.

    Want to recover smarter, not harder? Read GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results next.

    Customise for Cardio vs Strength

    Not all movement needs the same fuel.

    If you’re doing a weights workout or following an advanced muscle building program, you’ll want a higher protein intake and a meal with complex carbs.

    If you’re doing low-impact cardio or a hiit workout, keep it light and hydrating:

    • Coconut water + collagen
    • A boiled egg + small fruit
    • Half a smoothie with added electrolytes

    This balance helps your body recover, burn fat efficiently, and maintain your energy, without crashing halfway through your weekly workout.

    Cardio doesn’t have to kill your vibe. Head to Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You for energising options that fit your goals.

    woman eating burger

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Fueling your body around your workouts is one of the most underrated GLP-1 tips out ther, but it’s also one of the most impactful.

    Smart pre- and post-workout nutrition helps protect muscle, regulate blood sugar, and boost your results (without wrecking your appetite or routine).

    Don’t just move, fuel to thrive.

    Next Steps

    “Your body isn’t a machine, it’s a miracle. Fuel it like it deserves.”

    📌 Pin this for later! ⬇

    Post-Workout Nutrition

  • GLP-1 Fitness

    11 Fat-Burning Cardio Workouts for GLP-1 Users That Won’t Wreck Your Energy

    Fat-Burning Cardio

    Ever felt absolutely shattered after a 15-minute workout on GLP-1s? Like you need a lie-down and a snack, and maybe a support group? You’re not alone. The truth is, fat-burning cardio can feel very different on GLP-1 medications like Wegovy, Zepbound, or Mounjaro.

    Your appetite’s down, your body energy can dip unexpectedly, and if you overdo it? Burnout city.

    This post is here to help you move smart, not hard. These 11 fat-burning cardio workouts are designed to torch calories without leaving you drained.

    Whether you’re a beginner, short on time, or building out your GLP1 workout plan, there’s something here for you.

    Let’s get into it.

    Table of Contents

    1. Incline Walking for Low-Stress Fat Burn

    Walking uphill, whether it’s on a treadmill or outside, gives you all the calorie burn without the joint impact.

    It’s one of the best ways to burn fat while keeping your heart rate in the sweet spot (hello Zone 2 training).

    Bonus: It fits into any daily routine and doesn’t require a sports bra engineered by NASA.

    2. Low-Impact Dance for Mood + Movement

    Sometimes, you just need to put on a throwback playlist and shimmy in your slippers. Dance gets your heart rate up, lifts your mood, and doesn’t feel like a workout.

    This counts, especially if you’re following a weekly workout plan that needs a little more fun.

    Want more gentle workout options that actually work? Check out Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    3. Swimming or Pool Walking for Joint Support

    If you’ve got access to a pool, use it.

    Water workouts are amazing for fat loss, joint health, and even improving posture and balance, especially helpful during your muscle gain timeline.

    It’s also a great option for heavier bodies or those just starting out.

    4. Recumbent Cycling for Steady-State Cardio

    This is your best mate on low-energy days.

    It’s low-impact, adjustable, and great for building cardio endurance without tipping into exhaustion.

    Try 20–30 mins at a steady pace post-strength day for an active recovery cardio and weights workout combo.

    person wearing black and white nike shoes

    5. Rebounding (Mini Trampoline = Major Burn)

    Yes, it looks fun (and it is). But rebounding is secretly a beast of a fat-burning workout.

    Just a few minutes of gentle bouncing can help regulate blood sugar, stimulate the lymphatic system, and boost energy.

    Not bad for something that feels like playtime.

    6. Circuit Training with March + Step Taps

    No jumping, no burpees, just a few rounds of marching in place, step taps, or modified jumping jacks can become a brilliant GLP1-friendly HIIT workout alternative.

    Pair this with your GLP1 meal plan and you’re on track for sustainable results.

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    Fat-Burning Cardio

    7. Mobility Flows + Light Yoga for Recovery Days

    Movement doesn’t always have to be “intense” to count. Gentle flows help stretch your major muscles, reduce soreness, and support recovery.

    And yes, mobility work absolutely qualifies as a fitness tip for women who want to stay consistent.

    Feeling stiff or exhausted after your cardio days? Read next: GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results

    glp-1 workouts

    8. 20-Minute Intervals: Walk/Rest Cycles That Actually Work

    Short intervals of brisk walking followed by slow strolls are brilliant for fat burn without overloading your system.

    Start with 1 minute brisk / 2 minutes slow × 6 rounds. It’s simple, scalable, and great for losing weight while gaining muscle, especially when paired with your strength workout days.

    9. Bike & Stretch Combo Sessions for Flexibility + Burn

    This one’s perfect if you’re constantly tired but still want to tick your training plan box.

    Cycle for 5–10 mins, stretch for 5, repeat twice.

    It’s enough to get your blood pumping without overdoing it.

    10. Stair Climbing or Step-Ups for Legs + Cardio Boost

    If you’re short on time and want a fat-burner that also tones your glutes, this is it.

    Just make sure you’re steady and supported, especially if body energy is low that day.

    Keep it slow and intentional, and you’ll feel the burn without the crash.

    11. Build Your Own Weekly Plan with Low-Impact Cardio Days

    Mix and match 3–4 of the workouts above across your week. The key? Recovery and fuelling.

    Not sure how to fuel around your workouts for better burn and more bounce? Read GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    And if you’re ready to move beyond just cardio? Read Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Fat-burning cardio doesn’t have to leave you knackered, dizzy, or Googling “why do I feel like I’ve been hit by a bus.”

    With the right approach, you can burn fat, protect muscle, and still have energy for the rest of your day.

    Choose fat-burning cardio workouts that work for you, not against you. That’s where the magic happens.

    Next Steps

    “The right workout won’t drain you, it’ll train you to show up stronger tomorrow.”

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    Fat-Burning Cardio
  • GLP-1 Fitness

    10 GLP-1 Post-Workout Recovery Tips That Boost Results (Without Burning You Out)

    GLP-1 Post-Workout Recovery Tips

    Ever smash a workout, feel proud of yourself, then crash harder than your toddler after a skipped nap? Yeah, you’re not alone. GLP-1 post-workout recovery isn’t just about stretching or sipping water, it’s the secret sauce that turns your effort into actual results.

    Without it, you’re left sore, sluggish, and wondering why your fat loss workout made you feel worse instead of better.

    This post is your zero-fluff guide to recovering smarter, so you can tone up, stay consistent, and actually enjoy the process.

    Whether you’re deep into your GLP1 workout plan or just easing into easy workouts, these post-workout recovery tips will help protect your body energy, prevent burnout, and boost your strength gains.

    Let’s dive into the real work that happens after the workout.

    Table of Contents

    1. Eat a Post-Workout Meal Within 60 Minutes

    Don’t skip this one. Even if your appetite’s vanished (cheers, GLP-1), your body still needs fuel to rebuild muscle, restore energy, and regulate blood sugar.

    Try:

    • A protein shake + banana
    • Greek yoghurt + granola
    • Chicken wrap or egg on toast

    This helps speed up recovery and supports your muscle gain timeline. Pair this with a solid GLP1 meal plan, and you’re golden.

    Want a full guide to fuelling smart around your workouts? Check out GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy

    a woman in a brown bikini doing a handstand

    2. Prioritise Protein + Carbs, Even With Low Appetite

    GLP-1s love to mess with hunger signals, but your natural hormones (like insulin, leptin, and cortisol) still need nourishment to do their job.

    Think balanced meals, not crash diets. You’re not just burning calories, you’re repairing tissue, rebuilding muscle, and keeping your major muscles strong and supported.

    3. Take a Rest Day (Seriously, Take It)

    You don’t need to “earn” your rest, it’s a non-negotiable part of any smart training plan. Your muscles rebuild and strengthen while you rest, not while you’re grinding.

    Rest = results. Simple as that.

    Strength training can supercharge your results, if you give your body time to repair. Check this post out: GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms

    4. Try Active Recovery: Walking, Stretching, or Mobility

    Rest doesn’t mean bed-bound. Try light movement to help with muscle soreness and boost circulation.

    Low-energy days? Go for:

    • A gentle walk
    • 10 mins of mobility work
    • Stretching while watching telly

    These are ideal GLP1 tips and tricks for staying consistent without pushing too hard.

    Need cardio that supports your recovery, not drains it? Read Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You

    5. Hydrate Like It’s Your Job (Especially With Electrolytes)

    Sweating, even lightly, depletes fluid and minerals. And with GLP-1s in the mix, dehydration hits harder.

    Stock up on:

    • Water (obviously)
    • Electrolyte tablets or drinks
    • Coconut water or a DIY salt/sugar mix

    This helps with body energy, performance, and even muscle cramps.

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    GLP-1 Post-Workout Recovery Tips

    6. Sleep More – It’s Where Your Muscles Rebuild

    One night of poor sleep can spike cortisol, slow muscle repair, and leave you reaching for snacks all day.

    Aim for:

    • 7-9 hours per night
    • Screens off an hour before bed
    • Magnesium for muscle and mood support

    Recovery isn’t just a fitness tip for women, it’s a must-have for anyone serious about results.

    woman in black tank top and black leggings lying on black floor

    7. Listen to Your Body (Not Just a Step Tracker)

    Tired? Sore? Moody? That’s your body saying “hey babe, let’s chill for a bit.”

    Tune into:

    • Mood
    • Muscle soreness
    • Energy levels after workouts

    Tracking this alongside your workout results helps you make smarter choices, not just follow a plan blindly.

    8. Don’t Repeat Sore Muscle Groups Back to Back

    Hitting the same compound exercises two days in a row won’t get you stronger, it’ll just slow you down. Rotate between:

    • Upper body / lower body
    • Push / pull days
    • Weights workout / cardio

    Or follow a simple weekly workout plan with recovery baked in.

    9. Keep Your Workouts Short, Smart, and Sustainable

    Forget the “no pain, no gain” nonsense. You can get epic results from 20-30 minute fat burning workouts or muscle building workouts if you train efficiently.

    It’s not about doing more, it’s about doing what works for you, consistently.

    Just getting started? Build a sustainable routine with rest days included. Read GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    10. Adjust Strength Training Based on Recovery Signs

    Here’s the truth: if you’re constantly sore, tired, or dragging yourself through every session… your strength workout needs adjusting.

    That might mean:

    • Reducing your reps
    • Swapping in more easy workouts
    • Spacing out your weights workouts
    • Building in active recovery days

    GLP-1 post-workout recovery is part of the workout. Skipping it means skipping results.

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    GLP-1 post-workout recovery isn’t optional, it’s the glue that holds your GLP-1 workout routine together.

    If you want to feel energised, stay consistent, and actually see results, treat recovery like part of the plan.

    Your body will thank you.

    Next Steps

    “Muscles aren’t built in the workout. They’re built in the moments you choose to rest, refuel, and reset.”

    📌 Pin this for later! ⬇

    GLP-1 Post-Workout Recovery Tips
  • GLP-1 Fitness

    10 Strength Training Tips for GLP-1 Users Who Want Muscle, Energy, and Toned Arms

    Strength Training Tips for GLP-1 Users

    Strength training on GLP-1s can feel like a mystery wrapped in muscle soreness. You’re losing weight, but your arms still feel like spaghetti. You want to tone up, but the gym looks like a gladiator arena. And when you finally do manage a workout, you’re wiped for two days.

    Sound familiar?

    Here’s the thing: GLP-1 medications can help you lose weight, but without the right strength training tips, you could lose muscle right alongside it. And muscle is gold dust, it boosts your metabolism, shapes your body, and keeps you strong for the long haul.

    This post will walk you through 10 easy, no-BS strength training tips tailored for women on GLP-1s. You’ll learn how to build muscle without burnout, fuel your workouts properly, and see real results (even if you’re just getting started).

    Let’s lift like we mean it.

    Table of Contents

    1. Ditch the Scale Obsession – Muscle Weighs More Than Fat

    Let’s just get this one out the way: toning up doesn’t always mean dropping numbers on the scale.

    In fact, when you’re building muscle and burning fat at the same time, the scale might barely budge, but your jeans will fit better, your arms will look tighter, and your energy will skyrocket.

    Losing weight while gaining muscle is a game-changer, and GLP-1s give you the perfect window to make it happen, if you train smart.

    woman in black tank top and black leggings lying on black floor

    2. Start Small with Resistance Bands or Light Dumbbells

    You don’t need a massive barbell or a neon-lit gym to get started.

    Grab a pair of dumbbells, a resistance band, or just your own bodyweight, and focus on compound exercises that hit your major muscles (think squats, push-ups, rows, and glute bridges).

    If you’re new to lifting, check out my GLP-1 workout plan that’s plus-size friendly, no gym needed, and actually designed with your energy levels in mind.

    Not ready for a full weights workout yet? Here’s your gentle but powerful entry point: GLP-1 Workout Plan: Beginner and Plus-Size Friendly

    3. Focus on Full Body (Not Just Arms) for Faster Results

    I know we’re all here to “tone our arms,” but truthfully? Fat loss workouts that only target one body part don’t really work.

    What does work? Strengthening your whole body to build lean muscle and crank up your calorie burn, even while you rest.

    Full-body workouts that hit major muscles (like your legs, glutes, and back) will drive way more transformation than endless bicep curls alone.

    a woman in a brown bikini doing a handstand

    4. Train Arms 2x a Week with Compound + Isolation Moves

    If you want defined arms, the secret is consistency + variety. Aim for two strength workouts per week that include a mix of:

    • Compound moves like push-ups, rows, and overhead presses
    • Isolation moves like bicep curls and tricep kickbacks

    Stick to this in your weekly workout plan, and you’ll be taking “GLP-1 before and after” pics with pride in no time.

    5. Learn How Many Reps to Build Muscle (And When to Increase)

    Confused about reps and sets? I go into a lot more detail about this in The GLP-1 Muscle Protection Program, but here’s a cheat sheet:

    • 8-12 reps = muscle growth
    • 12-15 reps = muscle endurance
    • 4-8 reps = strength (for advanced lifters)

    When the last few reps feel challenging but doable, you’re in the sweet spot. If it feels like a breeze? It’s time to go up a notch.

    That’s how we build strength, and get serious workout results.

    📌 Pin this for later! ⬇

    Strength Training Tips for GLP-1 Users

    6. Don’t Skip Protein – It’s Non-Negotiable for Gains

    Look, I know your appetite on GLP-1s can be a total diva, but muscle simply won’t grow without fuel. You need balanced meals with enough protein to support recovery and repair.

    If you struggle with food in the mornings, try a GLP-1 meal plan with light options like:

    • Protein shakes
    • Greek yoghurt + chia
    • Eggs with toast or rice cakes
    • Cottage cheese with berries

    Low appetite? Here’s how to make fuelling easy, even on off days: GLP-1 Pre- and Post-Workout Nutrition

    Strength Training Tips

    7. Prioritise Recovery as Much as Reps

    Muscle isn’t built in the workout, it’s built in the recovery. And if you’re pushing hard but skipping the rest, you’re short-changing your results.

    Top recovery tips for GLP-1 users:

    • Rest at least 1 day between strength sessions (you can do upper body one day, lower body the next – as long as you’re resting each area for 1 day)
    • Get 7-9 hours of sleep
    • Add magnesium and electrolytes if you’re feeling sore or drained
    • Gentle stretching or mobility work helps speed things up

    Feeling more exhausted than energised after your GLP-1 workout? Here’s what to do: GLP-1 Post-Workout Recovery

    8. Track Your Workout Results – Not Just the Scale

    Progress photos. How your clothes fit. How many push-ups you can now do. These are all real results, not just what the scale says.

    Start keeping track of:

    • What weights you’re using
    • How many reps you hit
    • Your mood + energy post-workout

    You can even grab my free workbook to log your lifts and training plan each week.

    woman in pink long sleeve shirt and black pants holding black kettle bell

    9. Add Strength to Your Weekly Workout Plan for Better Fat Loss

    Think of strength training as your fat burning workout’s best mate. Cardio helps you burn calories in the moment.

    Strength helps you burn them all day long, even when you’re sat on the sofa with your feet up.

    If you’ve been doing mostly walks or gentle movement, this is your invitation to level up.

    Not sure which workouts give you the best return on effort? Read next: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    10. Stay Consistent – Progress Happens When You Don’t Quit

    You don’t need an advanced muscle building program to see changes, you just need to keep showing up. Whether that’s two strength workouts a week, or five, make it doable and stick with it.

    And if you want a done-for-you plan that takes out all the guesswork? My simple 6-week GLP-1 Muscle Protection Program is designed to help you stay consistent, protect your muscle, and build real strength, without spending hours in the gym or collapsing on the sofa after.

    The best fitness tips for women on GLP-1s? Don’t aim for perfect. Aim for possible. That’s how we get stronger, for good.

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Strength training on GLP-1s isn’t just about getting toned arms, it’s about protecting your body, fuelling your metabolism, and owning your energy again.

    You’ve got everything you need to start. Now go lift like a legend.

    Drop a comment below! Which was your favourite from these strength training tips?

    Next Steps

    “Strong is not a size. It’s a decision.”

    📌 Pin this for later! ⬇

    Strength Training Tips for GLP-1 Users

  • GLP-1 Fitness

    Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout

    LOW-IMPACT CARDIO

    If the idea of sprinting, jumping, or dragging yourself through a 45-minute HIIT workout makes you want to fake your own disappearance… you’re in the right place. Here’s the truth: low-impact cardio isn’t a cop-out, it’s a comeback.

    Especially if you’re on GLP-1 medications like Wegovy, Zepbound or Mounjaro, where your energy might tank, your appetite’s on holiday, and your motivation is somewhere under the duvet.

    In this post, we’re going to break down exactly how to use low-impact cardio to burn fat, build consistency, and feel human again, without wrecking your knees, hormones, or sanity.

    You’ll learn why it works, how to do it, what to eat around it, and how to recover like the queen you are.

    If high-intensity workouts make you want to quit, this is your lifeline. Let’s get into it.

    Table of Contents

    Why Cardio Feels So Hard on GLP-1s

    GLP-1s change everything, from how much you eat to how much energy you think you should have.

    But when your body energy feels like it’s been nicked overnight, the thought of burpees is enough to send you into witness protection.

    Here’s why you might be struggling:

    • Fatigue and nausea mean your “get-up-and-go” got up and left.
    • You might not be eating enough balanced meals to support movement (especially if you’re skipping breakfast or just sipping tea until 2pm).
    • Some people jump into a full training plan without adjusting for their GLP-1 reality, and burn out in week one.

    What you need is a GLP-1 workout plan that works with your body, not against it. That’s where low-impact cardio steps in.

    If high-intensity workouts make you want to quit, this beginner-friendly plan is your lifeline, read this next: GLP-1 Workout Plan: Beginner and Plus-Size Friendly

    person wearing black and white nike shoes

    What Is Low-Impact Cardio (and Why It Works)

    Let’s bust a myth: low-impact cardio does not mean lying on the sofa visualising your goals. It’s still movement, but it’s smart, joint-friendly, and energy-conscious.

    Low-impact simply means at least one foot stays on the ground, no jumping, pounding, or twisting your knees into oblivion. Think:

    • Brisk walking (outside or on a treadmill)
    • Step routines
    • Chair workouts or dance-based movement
    • Light cycling or recumbent bike
    • Rebounding (mini trampoline = big burn)

    And the benefits?

    • Less strain on major muscles and joints
    • Keeps you consistent, even when your daily routine is chaos
    • Triggers fat loss without draining your natural hormones or frying your nervous system

    This is one of the most underrated fat-burning workouts for GLP-1 users, especially when combined with strength workouts like resistance bands or light dumbbells.

    Here’s how to step it up without sacrificing your sanity: Best Cardio for GLP-1 Users

    a woman in a brown bikini doing a handstand

    How It Helps With Fat Loss (Even Without Sweating Buckets)

    You don’t have to be gasping for air to burn fat. Low-impact cardio is a fantastic way to burn fat because it keeps you in the Zone 2 heart rate zone, aka the sweet spot for fat-burning workouts.

    • It boosts your NEAT (non-exercise activity thermogenesis), which makes up a surprising chunk of your daily calorie burn.
    • It’s sustainable. You can do this daily, not just once a week when the stars align.
    • It supports losing weight while gaining muscle, a win-win for GLP-1 users trying to protect their body composition.

    If you’re adding in a couple of weekly workouts with weights or compound exercises, low-impact cardio will complement your progress perfectly.

    No need for a full-on advanced muscle building program, this is about momentum, not martyrdom.

    📌 Pin this for later! ⬇

    LOW-IMPACT CARDIO

    Fueling Low-Impact Cardio: Yes, It Matters

    Just because it’s gentle doesn’t mean your body runs on thin air. Even for easy workouts, you need to fuel up—or risk feeling dizzy, sick, or totally wiped after.

    Pre-workout (when appetite’s low):

    • A banana + peanut butter
    • Half a protein shake
    • Greek yoghurt + berries
    • A few bites of toast with cream cheese

    Post-workout:

    • Prioritise protein + carbs within an hour
    • Think: tuna wrap, chicken salad, boiled egg + crackers, or a smoothie
    • Don’t forget hydration + electrolytes

    Low-impact doesn’t mean low results, especially when you fuel smart. Read this next: GLP-1 Pre- and Post-Workout Nutrition

    If you’re meal prepping for the week, build these into your GLP-1 meal plan. You don’t need a full “bulk and cut” setup, just small, consistent tweaks to your daily habits that support fat loss and energy.

    woman in black tank top and black leggings lying on black floor

    Recovery Tips to Stay Energised (and Avoid Crashing Later)

    Overdoing it, even with low-impact cardio – can backfire. Don’t skip recovery just because the workout felt “easy.” Your body’s still adjusting to medication, hunger cues, and activity.

    Top recovery tips:

    • Add electrolytes (especially if you’re dizzy post-walk)
    • Light stretching or foam rolling
    • A good night’s sleep (yes, this counts as training recovery)
    • Space out your workouts with rest days or alternate upper/lower muscle building workouts
    • Track your workout results and mood – if you’re more tired after each session, it’s time to adjust

    If you’re thinking about adding a weights workout, make sure your body energy and recovery are in a good place first. That’s how you make long-term gains without a crash.

    Gentle doesn’t mean go-go-go. Here’s how to balance movement with rest: GLP-1 Post-Workout Recovery

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Conclusion

    Low-impact cardio is one of the smartest, safest, and most sustainable ways to get moving on GLP-1s, without draining your energy or your will to live. Start small, stay kind to your body, and let consistency lead the way.

    You don’t need to go hard. You just need to go.

    Next Steps

    “Success isn’t built on extremes. It’s built on consistency.”

    • Ready to build strength without the stress? Grab your free 1-week sample of the GLP-1 Muscle Protection Program – a done-for-you plan with printable workouts that help you keep your muscle while losing fat.
    • Want to keep progressing without burnout? Read this next: Best Cardio for GLP-1 Users
    • Craving more support with meals and metabolism? Check out the Nutrition Series for recipes, prep tips, and meal plans that actually work for your lifestyle.

    📌 Pin this for later! ⬇

    LOW-IMPACT CARDIO

  • GLP-1 Fitness

    GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    GLP-1 WORKOUT PLAN

    Feel like every workout plan is designed for fitness fanatics with abs of steel? Not this one. This is the GLP-1 Workout Plan—created specifically for anyone on GLP-1 medications who wants to build strength, boost metabolism, and actually enjoy exercise (yes, really).

    This post is your step-by-step guide to my GLP-1 Beginner Workout Plan—a balanced, beginner-friendly routine that combines strength training, HIIT, and rest days to keep you feeling strong and energized.

    Designed with GLP-1 users in mind, it’s perfect for anyone looking to maintain muscle, burn fat, and stay consistent without feeling wiped out.

    And if you want it all in a simple, printable format, you can grab my free 1-week GLP-1 Workout Plan—perfect for getting started without the guesswork.

    Table of Contents

    Why Exercise Matters on GLP-1

    GLP-1 medications like Mounjaro and Wegovy can do wonders for appetite regulation, but they can also leave you feeling a bit… meh.

    Plus, there’s a sneaky little risk of losing muscle along the way.

    And we’re not having that!

    The goal here? Simple: build strength, maintain muscle, and keep that metabolism revving. Plus, we’re making sure it’s all doable, even if you’re plus-size or just starting out.

    Whether you’re at home or in the gym, I’ve got you covered with safe, effective exercises that are easy to stick to.

    Types of Workouts in the GLP-1 Beginner Workout Plan

    This GLP-1 Workout Plan is all about giving you the right balance—strength training for muscle preservation, HIIT for fat-burning, and smart exercise choices that fit your life. Here’s exactly what you’ll be doing:

    1. Strength Workouts (4 Sessions per Week)

    Strength training is the backbone of this plan because it helps you build and maintain muscle while losing fat—an absolute must when you’re on GLP-1 medications.

    Here’s how I’ve structured these sessions:

    • Compound Exercises: Moves that work multiple muscle groups at once (like squats, deadlifts, and push-ups). These give you the most bang for your buck and help build functional strength.
    • Isolation Exercises: Focused moves that target specific muscles (like bicep curls or tricep extensions). Perfect for building strength without overloading your body.
    • Dumbbell-Only Home Workouts: You don’t need a fancy gym setup. All you need is a pair of dumbbells (or even just your body weight to start). This makes the plan flexible, whether you’re working out at home or in the gym.
    • All-Level Options: Can’t do a full push-up yet? No worries. I’ve included beginner-friendly variations so you can build up strength at your own pace.

    2. High-Intensity Interval Training (HIIT) (2 Sessions per Week)

    HIIT is all about quick, efficient fat burning without spending hours on the treadmill. These 20-minute sessions are designed to get your heart rate up without leaving you feeling wrecked:

    • Low-Impact Move Options: I’ve included variations for all moves, so it’s gentle on your joints.
    • Timed Intervals: 30 seconds of work, followed by 15 seconds of rest—repeated for a total of 20 minutes. This keeps it intense but manageable.
    GLP-1 WORKOUT PLAN

    3. Functional Training Focus

    Beyond just burning calories or building muscle, these workouts are designed to help you move better in everyday life. That means exercises that mimic real-life movements:

    • Pushing and Pulling: Perfect for carrying shopping bags or opening stubborn jars.
    • Squatting and Lunging: Makes getting up from the sofa or climbing stairs a breeze.
    • Core Stability: Strengthens your midsection, improving posture and reducing back pain.

    How It Works

    This plan is designed to fit around your energy levels, because let’s face it, some days you’re raring to go, and other days just lifting a water bottle feels like a workout. Here’s how you’ll structure your week for maximum results without burnout:

    4 Strength Workouts a Week:

    • 2 Full-Body Sessions: Squats, deadlifts, push-ups, and rows—classic moves that target multiple muscle groups for the best bang for your buck.
    • 1 Upper-Body + HIIT Combo Day:
      • Upper-Body Strength: Arm muscles and core strength—think bicep curls, shoulder presses, and rows.
      • Short HIIT Session: Low-impact cardio bursts (like cycling or step-ups) to boost your metabolism without exhausting you.
    • 1 Lower-Body Session: Squats, lunges, and glute bridges for a strong foundation.
    • 1 HIIT Session: Another 20 minute fat blasting workout (this can be combined with another day)

    2 Rest Days (One Active Recovery, One Full Rest):

    • Active Recovery Day: Gentle low impact cardio movement like walking, stretching, or yoga—keeping your body loose without adding extra fatigue.
    • Full Rest Day: Absolutely no structured exercise. Let your muscles repair and rebuild.

    📌 Pin this for later! ⬇

    glp-1 workout plan

    Why This Works

    Plus-Size Friendly: Solid, safe exercise designed for every body and easily adjustable to fit all fitness levels.

    Strength Training Preserves Muscle: Even while you’re losing weight, you’ll maintain (and even build) lean muscle.

    HIIT Boosts Fat Burning: Quick, low-impact bursts mean you can torch calories without draining your energy.

    Balanced Rest Prevents Burnout: With one active recovery day and one full rest day, you’ll stay consistent without overdoing it.

    Top Tips for Success

    • Focus on Form: Don’t rush through your reps. Keep your core engaged, shoulders back, and move with control. This way, you’ll avoid injury and actually build that muscle.
    • Pace Yourself: GLP-1s can sometimes make you feel like you’re running on half a tank. That’s okay! Just show up, do your best, and give yourself credit for every effort.
    • Protein is Your Best Mate: After a good session, refuel with balanced meals featuring protein foods like chicken, beef, or a cheeky protein shake. It’ll help with muscle recovery and keeping your energy steady.
    • Track Your Progress: Take some before and after photos. Not just for the visual win, but to see how far you’ve come. It’s not always about the scale—sometimes it’s the way your favourite jeans fit.
    GLP-1 WORKOUT PLAN

    Stay Motivated: Your 1-Week Free Workout Plan

    If this sounds like your cup of tea but you’re not sure where to start, I’ve got you. I’ve put together a 1-Week GLP-1 Beginner Workout Plan, it’s completely free and designed with you in mind. You’ll get:

    • Printable workout (because who doesn’t love a checklist?)
    • A mix of strength and cardio to boost metabolism and build muscle

    Ready to take the first step? Grab your free plan and see for yourself how good it feels to move with purpose. It’s beginner-friendly, plus-size approved, and just the right balance of challenging and doable.

    Get it here!

    Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

    Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

    The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

    This isn’t just a workout calendar. It’s a full-body confidence builder.

    Here’s what’s inside:

    • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
    • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
    • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
    • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
    • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
    • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

    Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

    Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

    Get It Here!

    Read These Next

    Next Steps: It’s Your Move

    Start with the free 1-week plan and see how you feel. You don’t have to nail every move or finish every set perfectly—just keep showing up. You’ve got this.

    Got questions or need a bit more support? Drop a comment below or get in touch —I’m here to cheer you on every step of the way.

    Let’s get moving, yeah?

    📌 Pin this for later! ⬇

    GLP-1 WORKOUT PLAN
  • GLP-1 Fitness

    Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    EXERCISE ON GLP-1

    So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

    Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

    But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

    Let’s dive in.

    Table of Contents

    1. Why Exercise on GLP-1s?

    GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

    What happens if you don’t exercise on GLP-1?

    • You lose muscle along with fat. Less muscle = a slower metabolism.
    • You feel weaker and more fatigued. Not fun.
    • Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.

    What happens if you do exercise?

    • You burn fat while keeping muscle. A win-win.
    • Your metabolism stays high. Which helps prevent weight regain.
    • You feel stronger, healthier, and more energised.
    • You can eat more without gaining fat. Yes, really.

    Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.

    2. The Best Types of Exercise for GLP-1 Users

    Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

    Here’s what works best:

    1. Strength Training (Your New Best Friend)

    If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.

    • Start with 2-3 sessions per week.
    • Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
    • Use bodyweight, dumbbells, resistance bands, or gym machines.

    Let’s talk building muscle, boosting your metabolism, and getting those arms looking chef’s kiss. Check out: GLP-1 Strength Training: Build Muscle, Boost Metabolism, and Tone Your Arms.

      2. HIIT (Your Quick Fix for Fast Results)

      If you’re short on time but want maximum fat-burning benefits, HIIT (High-Intensity Interval Training) is your best mate. It’s all about quick, intense bursts of exercise followed by short rests. Translation? You get fitter, faster—without hours of slogging away.

      • Start with 1-2 sessions a week. No need to go all-in straight away. Think 15-20 minutes of work, and you’re done.
      • Keep it simple. No need for burpees unless you fancy them (I don’t). Try squats, mountain climbers, or marching punches.
      • Low-impact? No problem. Make it joint-friendly with seated punches, step-ups, or modified jumping jacks.
      • Rest is your friend. HIIT is about intensity, not duration. If you’re dying halfway, you’re doing it right—just remember to breathe.

      3. Walking (The Underrated Fat-Burner)

      Look, I love a good lazy day as much as the next person, but daily movement matters.

      • Aim for at least 8,000-10,000 steps a day.
      • Walking is amazing for fat loss, digestion, and overall health.
      • Easy on the joints, great for long-term sustainability.

      4. Low-Impact Cardio (No Burpees Needed)

      If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:

      • Cycling – Easy on the joints, great for endurance.
      • Swimming – Full-body workout without stressing your knees.
      • Elliptical – Less strain than running, still gets your heart rate up.

      Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.

      If you’re looking for energising, fat-burning cardio that actually works with your GLP-1 meds, not against them, this one’s for you. Read next: Best Cardio for GLP-1 Users: Fat-Burning Workouts That Won’t Exhaust You.

      📌 Pin this for later! ⬇

      5. Pilates & Yoga (Bonus for Flexibility & Strength)

      Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.

      • Pilates = killer for core strength.
      • Yoga = great for flexibility, relaxation, and stress relief.

      3. How to Exercise When You Have Low Energy on GLP-1

      If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

      Here’s how to stay active without overdoing it:

      • Start small. Even a 10-minute walk is better than nothing.
      • Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
      • Hydrate! Dehydration makes fatigue worse.
      • Don’t overtrain. If your body says rest, listen.

      For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

      woman in black tank top and black leggings lying on black floor

      4. What to Eat to Support Exercise on GLP-1

      Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

      Best foods for pre- and post-workout meals

      • Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
      • Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.

      If you’re still not sure what to eat before or after your sessions to feel strong (not sick), recover faster, and actually see results, don’t worry, I’ve got you. Read next: GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy.

      5. The Best Weekly Workout Plan for GLP-1 Users

      Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

      Weekly GLP-1 Workout Plan

      • Monday: Full-body strength training (30 mins)
      • Tuesday: 30-45 min walk
      • Wednesday: Yoga or Pilates (30 mins)
      • Thursday: Full-body strength training (30 mins)
      • Friday: Low-impact cardio (cycling/swimming)
      • Saturday: Active rest (light walk, stretching)
      • Sunday: Full-body strength training or rest

      Your workout isn’t over when you stop moving, recovery is where the real magic happens. To avoid burnout, support your muscle gains, and stay consistent long-term, don’t skip this next step. Read next: GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results.

      Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

      Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

      The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

      This isn’t just a workout calendar. It’s a full-body confidence builder.

      Here’s what’s inside:

      • 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
      • Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
      • Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
      • Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
      • Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
      • FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy

      Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

      Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

      Get It Here!

      Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

      Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

      Your Action Plan:

      • Prioritise strength training – At least 2-3x a week.
      • Try at least 1 HIIT workout a week.
      • Walk daily – Aim for 8,000+ steps.
      • Fuel your body properly – Eat enough protein and healthy carbs.
      • Listen to your energy levels – Don’t overdo it.

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